Day: April 11, 2025

Categories
Exercise

Skull Crushers

April 11, 2025

Dumbbell Skull Crushers
  • Flex your elbows and lower the weight toward the top of your head. Your upper arms should remain relatively perpendicular to your body. This keeps the tension on the triceps versus shifting it to the shoulders.
  • Continue lowering the weight behind the head. The bottom of the dumbbell head should be about in line with the bench’s top, or even a little higher if this feels unwieldy.
  • Reverse the movement until the weight is above the chest in the original starting position. Keep from locking the elbow to maintain tension in your triceps muscle.
  • Repeat.
What Muscles Do Skull Crushers Work?

The lying triceps extension is an isolation exercise designed to target the triceps, the muscles at the back of the upper arm. Often referred to as the “skull crusher,” it earned this name because improper form can pose a risk to your head. This exercise is commonly included in upper-body strength training routines.

Benefits of Skull Crushers

The skull crusher is a push exercise that isolates the triceps brachii, targeting its three heads from the elbow to the latissimus dorsi. It can be used to address triceps imbalances, aid in injury rehabilitation, or as part of a bodybuilding routine. Strengthening the triceps is beneficial for everyday activities like pushing or pulling. While there are other triceps extension variations, such as the overhead extension, the lying triceps extension is preferred by some because it avoids placing pressure on the wrists.

What Are Variations of Skull Crushers?

 Barbell Skull Crushers: Some people find lying triceps extensions easier with a barbell rather than a dumbbell. However, using a barbell, including an EZ curl bar, can put more strain on the wrists, so it’s important to be mindful of this. Strengthening your wrists beforehand may be beneficial if you choose to use a barbell.

Source:

Verywell Fit. (n.d.). Doing the triceps extension (skullcrusher). Verywell Fit. Retrieved January 28, 2025, from https://www.verywellfit.com/doing-the-triceps-extension-skullcrusher-3498313

Categories
Stress Management

Workplace Stress

Puzzled pensive handsome middle aged Caucasian businessman, entrepreneur sitting in front of a laptop looking thoughtfully at screen monitor sitting at table against a stylish home kitchen background

April 11, 2025

Workplace stress is a common issue that can affect individuals at all levels, from entry-level employees to top executives. While some stress can be motivating, chronic stress can lead to burnout, reduced productivity, and a decline in overall well-being. Recognizing and addressing burnout, creating a healthier work-life balance, and establishing a supportive workplace culture are essential steps in addressing workplace stress effectively.

Identifying and Addressing Burnout

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress. It can impact both work performance and personal life if left unaddressed. Recognizing the signs early can help stop long-term damage.

Burnout often occurs through physical, emotional, and behavioral symptoms. Employees who experience burnout may feel constantly drained, disconnected from their work, and overwhelmed by responsibilities. Addressing these issues promptly is crucial to prevent further harm.

Common Signs of Burnout:

  • Constant fatigue and lack of energy
  • Decreased motivation and productivity
  • Feelings of doubt or detachment
  • Difficulty concentrating
  • Increased irritability or frustration

Ways to Address Burnout:

  • Set Boundaries: Establish clear work hours and stick to them.
  • Take Breaks: Regularly disconnect from work during the day to recharge.
  • Communicate Openly: Share concerns with supervisors or HR for support.
  • Seek Help: Utilize employee assistance programs (EAPs) or professional counseling if needed.
Strategies for Creating a Healthier Work-Life Balance

Maintaining a healthy work-life balance is vital to reducing stress and improving overall well-being. By setting priorities and establishing boundaries, employees can create a more fulfilling and fulfilling lifestyle.

A balanced work-life dynamic not only enhances personal satisfaction but also enhances productivity and morale within the workplace. Employees who feel supported in maintaining their personal time are more likely to remain engaged and motivated at work.

Practical Tips for Work-Life Balance:

  • Prioritize Tasks: Identify and focus on high-impact responsibilities while delegating when possible.
  • Unplug After Hours: Create clear boundaries between work and personal time by turning off work notifications outside of business hours.
  • Schedule Downtime: Regularly plan activities that promote relaxation and self-care.
  • Time Management: Use tools like calendars and to-do lists to stay organized and reduce last-minute stress.
  • Advocate for Flexibility: When possible, look at remote work options or flexible scheduling.

Build a Supportive and Stress-Free Workplace Culture

A positive workplace culture plays a vital role in reducing stress and promoting employee well-being. Companies that prioritize mental health and foster a supportive environment can increase their job satisfaction and reduce their turnover.

Fostering a supportive culture requires continuous effort and commitment from all levels of the organization. Employees should be able to express their concerns while knowing that leadership values their well-being.

Ways to Foster a Supportive Workplace:

  • Encourage Open Communication: Create a safe space where employees feel comfortable discussing challenges without judgment.
  • Promote Work-Life Balance: Implement policies that support flexible schedules and reasonable workloads.
  • Recognize and Reward Efforts: Acknowledge employees’ hard work and celebrate achievements.
  • Provide Mental Health Resources: Offer access to counseling services, wellness programs, and stress management resources.
  • Lead by Example: Encourage leadership to model healthy work habits and stress management techniques.
Taking Action for a Healthier Workplace

Addressing workplace stress requires commitment from both employees and employers. By recognizing burnout, promoting work-life balance, and fostering a supportive culture, organizations can create a place where everyone can thrive.

A little effort can make a significant difference.

References:

American Psychological Association. (2024). Coping with stress at work. https://www.apa.org/topics/healthy-workplaces/work-stress

Maslach, C., & Leiter, M. P. (2016). Burnout and engagement in the workplace: A context-specific perspective. In The handbook of stress and health: A guide to research and practice (pp. 159-179). Wiley-Blackwell.

National Institute for Occupational Safety and Health. (2018). Stress at work. Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/topics/stress/

Sonnentag, S., & Frese, M. (2018). Stress in organizations. In The Oxford handbook of organizational psychology (Vol. 1, pp. 418-444). Oxford University Press.

Wright, T. A., & Bonett, D. G. (2007). The moderating effects of employee tenure on the relations between organizational cynicism and job satisfaction. Journal of Organizational Behavior, 28(7), 1107-1119.